{"id":10365,"date":"2020-02-26T17:00:20","date_gmt":"2020-02-26T17:00:20","guid":{"rendered":"https:\/\/www.welovecycling.com\/pl\/?p=10365"},"modified":"2020-02-26T18:10:09","modified_gmt":"2020-02-26T18:10:09","slug":"zimowe-treningi-kolarskie-plan-interwalowy","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/pl\/2020\/02\/26\/zimowe-treningi-kolarskie-plan-interwalowy\/","title":{"rendered":"Zimowe treningi kolarskie \u2013 plan interwa\u0142owy"},"content":{"rendered":"<p><strong>By\u0142oby wspaniale, gdyby wszyscy mieli czas na budowanie bazy tlenowej \u2013 tak jak robi\u0105 to zawodowcy, kt\u00f3rzy zim\u0105 jad\u0105 do ciep\u0142ego kraju i wykonuj\u0105 kilka d\u0142ugich, przyjemnych przeja\u017cd\u017cek co tydzie\u0144. Niestety wi\u0119kszo\u015b\u0107 rowerzyst\u00f3w nie ma takich mo\u017cliwo\u015bci, ale \u2013 jak wspominali\u015bmy w poprzednim artykule z tej serii \u2013 odwr\u00f3cona periodyzacja mo\u017ce pom\u00f3c w budowaniu sprawno\u015bci nawet przy znacznie mniejszym zaanga\u017cowaniu czasowym dzi\u0119ki treningowi interwa\u0142owemu. Sprawd\u017amy, jak opracowa\u0107 zimowy plan \u0107wicze\u0144.<\/strong><\/p>\n<h2><strong>Dlaczego trening bazowy jest wa\u017cny?<\/strong><\/h2>\n<p>Jednym z g\u0142\u00f3wnych cel\u00f3w treningu bazowego jest zwi\u0119kszenie wielko\u015bci i g\u0119sto\u015bci mitochondri\u00f3w, kt\u00f3re zamieniaj\u0105 t\u0142uszcze, w\u0119glowodany i mleczan w energi\u0119. Taka adaptacja treningowa pozwala wytwarza\u0107 wi\u0119cej energii przy dowolnej intensywno\u015bci \u0107wicze\u0144, co oznacza, \u017ce \u200b\u200bmo\u017cna je\u017adzi\u0107 szybciej i d\u0142u\u017cej. Niestety tradycyjny d\u0142ugi trening o niskiej do umiarkowanej intensywno\u015bci dzia\u0142a tylko wtedy, gdy przy takim tempie trwa odpowiednio d\u0142ugo (w przypadku profesjonalist\u00f3w jest to zwykle 20\u201330 godzin w tygodniu). Cel odwr\u00f3conej periodyzacji i treningu bazowego jest ten sam: zwi\u0119kszenie g\u0119sto\u015bci mitochondri\u00f3w, ale spos\u00f3b jego osi\u0105gni\u0119cia w przypadku odwr\u00f3conej periodyzacji jest inny i prowadzi przez trening interwa\u0142owy.<\/p>\n<figure id=\"attachment_176550\" aria-describedby=\"caption-attachment-176550\" style=\"width: 1250px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"loading wp-image-176550 size-full\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2020\/01\/profimedia-0375793328.jpg\" sizes=\"auto, (max-width: 1250px) 100vw, 1250px\" srcset=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2020\/01\/profimedia-0375793328.jpg 1250w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2020\/01\/profimedia-0375793328-300x199.jpg 300w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2020\/01\/profimedia-0375793328-768x511.jpg 768w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2020\/01\/profimedia-0375793328-1024x681.jpg 1024w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2020\/01\/profimedia-0375793328-272x182.jpg 272w\" alt=\"\" width=\"1250\" height=\"831\" data-was-processed=\"true\" \/><figcaption id=\"caption-attachment-176550\" class=\"wp-caption-text\">Col de l&#8217;Iseran \u2013 najwy\u017csza prze\u0142\u0119cz w Europie, 2764 m n.p.m. \u00a9 Graham M. Lawrence \/ Alamy \/ Alamy \/ Profimedia<\/figcaption><\/figure>\n<h2><strong>Alternatywa dla zaj\u0119tych sportowc\u00f3w<\/strong><\/h2>\n<p>Wi\u0119kszo\u015b\u0107 kolarzy amator\u00f3w nie mo\u017ce po\u015bwi\u0119ci\u0107 20\u201330 godzin na zimowe treningi tygodniowo, chyba \u017ce liczy si\u0119 z utrat\u0105 przyjaci\u00f3\u0142, rodziny i pracy. Dzi\u0119ki odwr\u00f3conej periodyzacji plan treningowy staje si\u0119 znacznie bardziej wykonalny. Optymalne s\u0105 trzy sesje interwa\u0142owe i jedna, dwie d\u0142u\u017csze przeja\u017cd\u017cki tygodniowo. Zatem przyk\u0142adowy harmonogram trening\u00f3w by\u0142by taki: wtorek, czwartek i sobota interwa\u0142y, w niedziel\u0119 d\u0142u\u017csza przeja\u017cd\u017cka. Tym sposobem ca\u0142y trening trwa mniej ni\u017c osiem godzin tygodniowo.<\/p>\n<h2><strong>Treningi interwa\u0142owe<\/strong><\/h2>\n<p>Wa\u017cne jest, \u017ceby pami\u0119ta\u0107 o tym, \u017ce chocia\u017c robisz g\u0142\u00f3wnie trening interwa\u0142owy, to nie pr\u00f3bujesz jeszcze osi\u0105gn\u0105\u0107 szczytu swoich mo\u017cliwo\u015bci. Sztuk\u0105 jest skupienie si\u0119 na akumulacji czasu z du\u017c\u0105 intensywno\u015bci\u0105, a nie si\u0119ganie po absolutn\u0105 moc szczytow\u0105 podczas ka\u017cdej sesji. Tak prowadzony trening interwa\u0142owy b\u0119dzie znacznie lepszy w rozwijaniu systemu tlenowego.<\/p>\n<p>Zaplanuj interwa\u0142y progu mleczanowego trwaj\u0105ce oko\u0142o 6\u201312 minut przy 80% do 95% maksymalnego t\u0119tna.<\/p>\n<p>https:\/\/www.instagram.com\/p\/B6z2yHngcq7\/?utm_source=ig_embed<\/p>\n<p>W ten spos\u00f3b powiniene\u015b przej\u015b\u0107 do maksymalnych poziom\u00f3w VO2 trwaj\u0105cych od 30 sekund do czterech minut, bardzo blisko maksymalnego wysi\u0142ku, z kr\u00f3tkimi czasami regeneracji pomi\u0119dzy nimi. Inspiracj\u0119 znajdziesz w artykule opisuj\u0105cym <u>dwa przyk\u0142ady trening\u00f3w VO2 max<\/u>.<\/p>\n<h2><strong>Kr\u00f3tsza periodyzacja<\/strong><\/h2>\n<p>Kolejn\u0105 rzecz\u0105, kt\u00f3ra pomo\u017ce Ci trenowa\u0107 odwr\u00f3con\u0105 periodyzacj\u0119, jest zachowanie odpowiedniej d\u0142ugo\u015bci czasowej. Dzi\u0119ki regularnemu treningowi bazowemu profesjonali\u015bci sp\u0119dzaj\u0105 miesi\u0105ce na intensywnym treningu o niskiej intensywno\u015bci, zanim przejd\u0105 do innego bloku treningowego. Sportowcy dysponuj\u0105cy mniejsz\u0105 ilo\u015bci\u0105 czasu potrzebuj\u0105 kr\u00f3tszych, skoncentrowanych trening\u00f3w o wi\u0119kszej intensywno\u015bci, a potem d\u0142u\u017cszego czasu na regeneracj\u0119. Mo\u017cna zastosowa\u0107 nast\u0119puj\u0105cy trening: osiem tygodni pracy nad zwi\u0119kszaniem intensywno\u015bci z przerwami, po kt\u00f3rych nast\u0119puj\u0105 cztery tygodnie jazdy o niskiej do umiarkowanej intensywno\u015bci. Takie podej\u015bcie jest zr\u00f3wnowa\u017cone przez ca\u0142y sezon i pomaga unikn\u0105\u0107 przetrenowania i kontuzji. Staraj si\u0119 trzyma\u0107 harmonogramu trening\u00f3w nawet podczas tych czterech tygodni o niskiej intensywno\u015bci \u2013 je\u015bli zamienisz trening na co\u015b innego, bardzo trudno b\u0119dzie odzyska\u0107 ten czas na nast\u0119pny cykl.<\/p>\n<p><span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Artyku\u0142 powsta\u0142 we wsp\u00f3\u0142pracy ze skoda-auto.pl&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:1,&quot;3&quot;:{&quot;1&quot;:0}}\" data-sheets-hyperlink=\"http:\/\/www.skoda-auto.pl\/\"><a class=\"in-cell-link\" href=\"http:\/\/www.skoda-auto.pl\/\" target=\"_blank\" rel=\"noopener\">Artyku\u0142 powsta\u0142 we wsp\u00f3\u0142pracy ze skoda-auto.pl<\/a><\/span><\/p>\n<p><a href=\"https:\/\/sklep.skoda.pl\/pl\/sklep\/b\/331\/rowery-i-akcesoria-rowery.html\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-9608 size-full loading\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/5\/2019\/08\/baner_WLC_640x350_3.png\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" srcset=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/5\/2019\/08\/baner_WLC_640x350_3.png 640w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/5\/2019\/08\/baner_WLC_640x350_3-300x164.png 300w\" alt=\"\" width=\"640\" height=\"350\" data-was-processed=\"true\" \/><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>By\u0142oby wspaniale, gdyby wszyscy mieli czas na budowanie bazy tlenowej \u2013 tak jak robi\u0105 to zawodowcy, kt\u00f3rzy zim\u0105 jad\u0105 do [&hellip;]<\/p>\n","protected":false},"author":76,"featured_media":10367,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"global-categories":[303],"class_list":["post-10365","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdrowie-i-trening","global-categories-cycling"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v25.3 (Yoast SEO v25.9) - 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